Food labels, Health, Science-based nutrition, Uncategorized, Well being

Nutrition and child brain function: why rave about simple, raw foods

An illuminating and rich read on the impact of improper nutrition on child behavioral and psychiatric health. A young mother recently told me that her son’s friend, still in middle school, eats a bag of skittles and a diet coke for lunch–packed by his parents.

It’s critical to know what goes into our bodies and in the bodies of our loved ones; pharmacology alone is not a proper response to the multitude of symptoms children are being diagnosed with.

http://www.ncbi.nlm.nih.gov/pubmed/22928358

a propos of dyes, artificial additives, and killer lunches, here’s Skittles:

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http://www.dyediet.com/2011/06/12/candy-and-snacks/skittles-taste-the-rainbow-of-dyes/

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Amino acids, Beauty, Health, Science-based nutrition, Super foods, Uncategorized

On complete protein: food combinations, essential amino acids, and vegan sources

I have emphasized here the importance of understanding the specific nutritional benefits as well as limitations of a vegan diet. In 9/10 cases, we vegans get asked about protein consumption and supplementation. Although the majority of these questions target the apparently drastic decision to remove animal products from our diets, such as the commonly thought of as primary protein sources milk, cheese, and meat, some of these inquiries relay a better informed nutritional concern: what protein do we get?

Common vegan sources of protein are likely well known to all vegans. Some leafy greens, beans and nuts, are a regular component of most vegan diets. But the regular intake of protein-rich foods is not a sufficient condition to ensure adequate protein intake.

I’ve said this about fats, and it’s valid for protein: not all protein is created equal. Guaranteeing complete protein availability through food requires some combinatorial skills.

The links below outline, for vegans and vegetarians alike, complementary sources of different types of proteins. Be sure to combine protein-rich foods to supply your body with the full range of micro nutrients.

http://www.vrg.org/nutrition/protein.php

http://www.four-h.purdue.edu/foods/Vegetarians.htm

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Beauty, Carbohydrates, carotene, Fats, fiber, Health, potassium, Science-based nutrition, sixpence recipes, Uncategorized, Vitamin A, vitamin C, Well being

What’s for dinner?

Tonight I feast on iron, beta-carotene, Niacin, Vitamins A, B5, B6, B9, C, E, K, calcium, phosphorus, potassium, lycopene–a phytochemical (and a carotenoid pigment), and essential nutrient, and an antioxidant (just like the also available through peppers to me tonight p-coumaric acid), plant fats, and of course fiber and carbohydrates. Fantastic anti-carcinogenic properties, and a perfect recovery meal after running, weight lifting, and a morning hike.

I used:

1 green bell pepper

1/3 cup red onion, chopped

1 1/5 tbsp of garlic, minced

3 cups of kale

3 cups of spinach

1 large tomato

1/2 squash

1 tbsp extra virgin olive oil

sea salt

Once again: nothing to it–chop up the veggies, place them in a pan with a tiny bit of olive oil, and let them simmer for 15-20 minutes. Such a flavorful and wholesomely nutritious dinner. Enjoy!

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Beauty, Carbohydrates, fiber, Health, potassium, Raw, Science-based nutrition, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C, Well being

Why add cocoa?

In the past two days I have been adding cocoa powder to my smoothie recipes- a recent ingredient for me. In the spirit of this blog, I thought I would offer an accessible study, which exposes some of the established nutritional and health benefits of cocoa intake, its anti-inflammatory and antioxidant properties.

Find it here: http://circ.ahajournals.org/content/119/10/1433.long

and try adding a scoop of cocoa to 3 cups of Kale, 1 cup of spinach, 1 banana, 1/2 cup of oats, 1 table spoon of flaxseed and 1 cup of almond milk. Super tasty, rich in iron, potassium, vitamins A and K, antioxidants, protein, and fiber.

I have increased my intake of iron and carbs in proportion to an increase in running mileage–about 10K/day.

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Enjoy!

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Beauty, Health, Raw, Science-based nutrition, This is why I am vegan, Uncategorized, Well being

In support of a non-processed (raw), veggie diet!

Once again, I am not going to hide the happiness from having found confirmation of what the basic ideas behind the Vegan Glutton are: low-processed (or better yet, raw), veggie/vegan diets show marked benefits over a long period of time on health, body weight, and, consequently, quality of life, fitness level, and overall well-being.

Read on Harvard’s summary of findings from a longitudinal study on diet and weight gain here:

http://www.hsph.harvard.edu/news/press-releases/diet-lifestyle-weight-gain/

Add more veggies to your diet, stay active and AWAY from meats and fried foods. Opt for a meat-free, plant-based diet. It helps you, and it helps animals, too.

Go Vegan!

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Beauty, Raw, Science-based nutrition, Uncategorized, Well being

On Hydration: WATER

Well I simply can’t help but post this wonderful summary of the reasons to avoid the numerous sugary, artificially sweetened, not to mention colored, substitutes to the best, healthiest source of hydration: water. Remember how lucky we are to have access to it, and be aware of the detriments to your appetite and health–physical and mental, every time you feel tempted to grab a soda or a sports drink.

http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/

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Beauty, Fats, Health, Science-based nutrition, Uncategorized, Well being

Harvard on common misconceptions about fats

It always strikes me as nonsensical that simply labeling a food item as “fat free” or “low fat” immediately links that item with an idea of health, diet, and weight loss. Of course, the notion of reducing fat intake as a means of reducing body fat has the appeal of sounding logical and straightforward. But is it?

Imagine I gave you a pack of sugar. Fats? None. Fat-free? Absolutely. Healthy? Conducive to a decrease in weight? Certainly not. And here comes my first point: most low fat and fat free products are very high in sugars/carbohydrates. Imagine what happens to a “dieter” who commits to a low fat diet, without regard for other nutrients…almost certainly this will be a dieting disaster, and a very unhealthy one.

But there is an additional problem (my second point), that has to do with understanding fats with more specificity: not all fats are created equal, and drastically reducing plant-based fats in your diet can in fact be dangerous.

The Harvard School of Public Health offers an in-depth and accessible overview of the aforementioned concerns, and goes deeper. Check it out here, be sure to substitute animal fats with oils derived from plants, and, most importantly, GO VEGAN!

http://www.hsph.harvard.edu/nutritionsource/fats-full-story/

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